Daily Choices Make the Difference
By guest author Justin Bennett (http://healthyfit.info)
It feels like in the blink of an eye, the entire world shifted as a result of the pandemic. That is really stressful for everyone, and the strain can take a tremendous toll on personal well-being as well as relationships. Thankfully, the choices you make throughout the day can really add up. Here are some resources courtesy of Medical Hypnosis Malaysia to help you maintain well-being during COVID-19.
Begin With a Health-Promoting Environment
Does your home enhance your well-being, or does it get in the way of optimal health? Addressing some concerns can ensure it’s a boon to your mood, and not a source of stress and anxiety.
- The colors on your walls might be triggering negative moods, so consider making some changes to your decor or where you’re spending time to help you feel positive.
- Decluttering can soothe stress and anxiety, so consider reducing some of your belongings if your rooms could use it.
- Adding some houseplants can promote positivity in your environment, providing greenery that improves your mood and freshens your air.
- Medical Hypnosis Malaysia shares five things you can do to make yourself happier.
Reduce Obligations for More “Me” Time
Many people are feeling stretched really thin. On top of a major lifestyle adjustment, they are wearing more hats than usual. Balance things out with some nifty tricks.
- Be sure to develop some daily structure so you maintain a healthy work-life balance.
- Sometimes letting your employer know you have too much on your plate is a must. Ensure you have a productive conversation about it.
- If you aren’t finding time for exercise, aim for family-friendly workouts to keep everyone fit.
Connect Outside Your Four Walls
There is a whole world out there, but you’re limited in what you can do to access it. It’s easy to feel isolated when you’re spending more time at home, but appropriately using the tools at your disposal can make a tremendous difference in meeting your needs.
- Missing your friends? Delaware Online notes there are ways to socialize while still social distancing.
- You might feel like your hands are tied when your kids are missing their friends, but just like for adults, there are some lockdown-friendly socializing solutions for kids.
- Seniors are particularly vulnerable to COVID-19, but you can still stay connected with them.
The whole world changed fast, but that doesn’t mean you can’t keep up with your well-being. Make some choices throughout your day that will help you not just survive, but thrive during the pandemic.
Pandemic 2020 resources
The latest reliable information on COVID-19
- World Health Organization
- UK National Health Service
- European Center for Disease Control
- US Center for Disease Control
- Chinese Centre for Disease Control
- Ministry of Health Malaysia
- The John Hopkins University
Resources to manage stress and anxiety
- 10 well-being tips during the days of COVID-19
- Mindful breathing audio practice – it only takes five minutes!
- Try the 5-3-1 practice – from the Center for Healthy Minds
- How to cope with COVID-19 anxiety – radio interview with scientist Dr. Richard Davidson
- Smiling Mind – is a non-profit organization specialized in teaching mindfulness and meditation. Their app that is suitable for kids and adults.
- Headspace is offering free meditations through its app during the pandemic.
- Center for Healthy Minds – teaches skills to enhance personal well-being, build healthy realtionsships, improve communication and performance (online or via their app).
- Video by Dr. Richard Davidson, founder of the Center for Healthy Minds – about social connection when we are “physically distancing”
How to work from home
- Free Ivy League online courses – Ivy league universities have made about 500 online courses free including subjects such as arts, music, programming, history, personal development and more.
- Scholastic has launched free online classes for pre-K and older kids.
- Khan Academy – free courses in mathematics, science, computer science, economy/finance, arts, and humanities (for children and adults)
- Illustrative Mathematics – check out these free resources to study mathematics
- Zearn – offers K-5 mathematics curriculum for free during the pandemic
- Twig Education – has free access to distance learning courses for children.
- Sesame Street – offers free resources for health emergencies.
- Storyline online – celebrated actors read children’s books.
Exercise at home
- Core Power Yoga is currently offering free online classes.
- Peloton is offering a free 90-day trial during the pandemic including programs on cycling, strength training, yoga, and meditation.
- Tabata – is a type of high intensity intermittent training (backed by studies done by Prof. Tabata) that can easily be done at home. It’s easy to follow videos on youtube or use an app.
- The Scientific Seven Minute Workout – is another evidence-based high intensity workout that – just as the name suggests – only takes seven minutes to complete.
- Scribd offers free access to its books for 30 days.
- Free ebooks: Project Gutenberg, Open Library, Internet Archive, Bookboon, Manybooks, Free Ebooks, Librivox, PDF Books World, International Digital Children’s Library
Is type 2 diabetes reversible? Potentially yes!
Yes, despite having been considered a life-long chronic condition, latest research has shown that it’s possible to reverse type 2 diabetes!
A very-low calorie diet and successive weight loss can reverse type 2 diabetes
In 2016, researchers studied 30 people with type 2 diabetes. Subjects were put on a very-low calorie diet for 8 weeks after stopping all their diabetes medication. After the 8 weeks of very-low calorie diet, 12 out of 30 participants had normal fasting glucose levels. Even after 6 months, 13 out of 30 participants still were able to maintain normal glucose levels.
The 2 steps to reverse type 2 diabetes
- First step: Achieve a considerable weight loss by following a very low-calorie diet for about 2 months
- Second step: Maintain weight loss for long term by following a healthy lifestyle (healthy diet and regular exercise)
How can hypnotherapy and cognitive-behavioral therapy help you with weight loss?
Cognitive-behavioral therapy (CBT) is a commonly used type of psychotherapy used by mental health professional to achieve lifestyle changes (e.g. weight loss and stop smoking) in patients. Adding hypnosis to CBT increases the probability of achieving a long-term weight loss in obese patients.
Cognitive-behavioral therapy helps overweight/obese patients
- to monitor their eating habits and physical activity
- solve problems
- analyzing unhealthy thought patterns and replacing them with healthy ones (also called cognitive restructuring)
- managing stress
Medical hypnosis (hypnotherapy) helps overweight/obese patients
- slowing down the act of eating
- eating with respect for the body
- finding realistic goals
- motivating them to follow a diet plan and exercise program
- maintaining the weight loss
What happens once you quit smoking?